Top 10 Vitamin C Rich Foods List

Vitamin C is an essential nutrient that plays vital role in maintaining the health of the body’s connective tissue as well as acting as potent antioxidant for neutralizing free radicals. According to Food and Nutrition Board at the Institute of Medicine, the RDA of vitamin c foods on a daily basis with men is 90mg and women is 75mg daily. Take a look at Top 10 Vitamin C Rich Foods List, Vitamin C deficiency Symptoms and Health benefits of Vitamin C.

Vitamin C deficiency Symptoms

Severe vitamin C deficiency can cause Scurvy

Spots that look like tiny, red-blue bruises on your skin

Easy bruising

Bleeding gums

Poor wound healing

Muscle and Joint Pains

Dry or splitting hair and Nails

Frequent Nosebleeds

Vitamin C Rich Foods List

The following is Vitamin C Rich Foods List. Ensure you stock these foods high in Vitamin C and include them in your diet to help your immune system deal with damaging substances in the body.

Foods

Vitamin C in 100g

Yellow Bell Peppers

183.5mg (306% DV)

Guavas

228.3mg (381% DV)

Kale

120mg (200% DV)

Kiwifruit

92.7mg (155% DV)

Broccoli

89.2mg (149% DV)

Strawberries

58.8mg (98% DV)

Oranges

53.2mg (89% DV)

Cooked Tomatoes

22.8mg (38% DV)

Peas

60mg (100% DV)

Papayas

60.9mg (102% DV)

Health Benefits of Vitamin C

Healthy Immune Function

Eating foods high in Vitamin C stimulates the production of white blood cells, protects them from oxidative damage, and helps your immune system deal with damaging substances in the body.

Prevents Illness

Vitamin C foods helps your body maintain healthy tissues, thereby boosting up immunity and protects the body from infections like cough and cold. It aids in the absorption of Iron.